SELF-TALK

Self-talk is defined as the internal articulation of a position where the sender of the message is also the intended receiver. Personally, I’ve found self-talk to be either a performance enhancer, or the complete opposite: detrimental to gross motor skills, confidence, or motivation. Like anything, optimal self-talk style or tone will be dependent on the…

In a lunge position with back leg supported on a bench and with weight loaded (barbell on back, goblet in front, or one dumbbell in each hand), sink into lunge position on front leg and squeeze quadriceps to stand back up.

Substitutions

Walking lunge, DBbox step-ups

Single-Leg Leg Press

On the leg press machine, load weight appropriately. Place one foot in the center of the sled. Push upward, unlock the safeties, and lower the sled and push back up to perform a repetition

Substitutions

Cossack squat, walking lunges

DB Box Step Ups

With one dumbbell in each hand, step one leg onto a box and use that leg to drive your body to standing on top of the box. Lower down and switch legs.

In an upright seated position, with one dumbbell in each hand, raise to either side of your head and press above your head until both elbows lock out

Substitutions

Standing OHP, Barbell OHP, single arm DB OHP

Barbell Rows

In a bent position with back parallel to the floor and knees slightly bent, row the bar by pulling it to the lower chest. Control the bar throughout the movement

Substitutions

DB Row, Hammer Strength Row, Inverted row, Landmine T-Bar row

Cable Pullover (straight bar)

Standing facing the cable machine, grab the bar with an overhand position in line with shoulders, pull the bar down sqeezing shoulder blades and keeping the core tight. When the bar reaches your hips, pause and control the movement back to the starting position

Substitutions

Pullover with any cable attachment, DB pullover lying down on bench or on decline

DB Rows

In a bent positon with back parallel to the floor and knees slightly bent, with one dumbbell in each arm, row the dumbbells to the lower chest in a controlled manner

Substitutions

Single arm cable row, single arm lat pull down

Face Pulls

Facing a cable machine, set the pulley to the highest setting and use a rope or split handle attachment. Pull the weight directly towards your face while keeping the upper arms parallel to the floor. Control the cable on the way back to the start position

Substitutions

Band pullaparts, cable high row, ITWY

Cable/Chest-Supported Rows

With a straight back, pinch the shoulder blades together. Chest supported rows are leaning on a bolster and pulling the weight into your body. Cable rows are seated with your legs on a platform in front of you. Pull the weight into the lower chest/sternum

Substitutions

DB row, inverted row, barbell row

Rear-Delt Flyes

With a dumbbell in each hand, bend at the hips so that the chest is parallel to the floor. Squeeze the shoulder blades together and fly the arms away from one another. Control the weight on the way back to the bottom

Substitutions

ITWY, band pull aparts, face pulls

Lat Pull Over

Laying on a flat bench, hold a light barbell overhead in the bench position. Slowly and controlled lower the bar behind the head with the arms over the ears. Keep the torso on the bench and sqeeze to return the bar back to over your chest.

Substitutions

DB Pullover lying down or on decline

Pendlay Rows

In a bent over position with back parallel to the floor, row the bar from the floor into the lower chest and return the bar back to the floor

Substitutions

Barbell row, Kroc rows, chest supported rows, seated cable row

Skullcrushers

Laying on a bench, hold a weight (typically DBs or an EZ bar) above your body directly above your shoulders. Without moving your upper arm, hinge at the elbow and lower the weight in a controlled manner towards your skull, stopping 3-6″ above your face. Then reverse the movement and return the weight to the start position.

Substitutions

Tricep push-downs, OH tricep extension, dips

Hammer Curls

Perform curls using DBs or a neutral grip bar. Keep your palms facing together throughout the entire movement.

Substitutions

Neutral grip curls, chin ups

Alt. DB Curls

Using DBs, perform curls alternating each arm.

Substitutions

EZ bar curls, hammer curls, cable curl

OH Tricep Extension

Holding a weight above your head with your arms extended, lower the weight with control behind your head without moving your upper arms, and then return the weight to an extended overhead position. This variation can be performed with DB, EZ Bar, Cables (rope or V-handle).

Substitutions

Cable push downs, skullcrushers

Barbell Curls

Using a straight barbell, perform curls using an underhand grip.

Substitutions

EZ bar curls, alt. DB curls, hammer curl

Inverted Rows

With a barbell fixed in a low position in a squat rack, hang underneath the bar with your feet on the floor and your hands spaced bench press-width apart. Starting with your arms extended and your body in a straight line (with an engaged core), pull your chest towards the bar maintaining the same straight body positioning and then lower back to an extended start position. To scale this movement, bring your feet closer (easier) or further away/elevated (harder).

Substitutions

DB Row, cable row, chest supported row

Bench Dips

Facing away from a bench, place your palms on a bench behind your body and your feet flat on the floor, bending 90-degrees at the hip and knee. Lower your body until your elbow joint passes 90-degrees, and then press yourself back up to extension using your triceps.

Substitutions

OH tricep extension, tricep push-downs, skullchrushers

Plank

In pushup position with forearms on the ground, maintain neutral spine and squeeze glutes and abdominals. Maintain that position

Substitutions

Side plank, L-sit

Suitcase walk

Hold a weight (kettlebell, dumbbell) on one side of the body and walk. Switch hands with the weight and walk the same distance back.

Substitutions

Heavy carry variation

Ab Rollouts

Supported on knees or in plank position, align shoulders over rollout wheel and roll forward past the head. Maintain position (don’t fall to the ground) and roll the wheel back into under the shoulders.

Substitutions

Barbell rollout, hanging leg raises, L-sit

Band Pullaparts

With your arms out in front of you, holding a band on either end, squeeze the shoulder blades together and separate the band in a fly-motion

Substitutions

Face pulls, cable high row, ITWY

McGill Big 3

A series of 3 core exercises performed in a row: the Curl-Up, Side-Plank, and Bird-Dogs

In a wide stance, press kettlebell overhead in one hand. Keeping the elbow overhead locked out at all times, push the butt in the direction of the locked out kettlebell. Hinge from the hips and slowly touch the floor with your free hand. Keep your eyes on the kettlebell at all times.

Substitutions

DB Windmill, turkish getup, half getup

Bird Dogs

On hands and knees with hands under shoulders and knees under hips, extend one arm out in front of you and the opposite leg out behind you while maintaining a neutral spine. Switch opposite arm/opposite leg

Substitutions

Deadbugs, plants

Back Extensions

On a GHD machine or hyperextension machine, lock in the feet with the hip pad under the pelvis/lower trunk. Fold at the hip so you are perpendicular to the ground (with your head near the floor) and squeeze the erectors/lower back and glutes to pull the torso up above parallel from the floor.

Substitutions

Good mornings, supermans

Deadbugs

Laying on your back, raise arms directly over shoulders and knees over hips, with shins parallel to the floor. Perform exercise by lowering one arm back behind your head and the opposite leg down towards the floor. Maintain contact with the lower back on the floor and squeeze the abdominals to hold the position. Switch sides and perform same exercise with opposite arm and opposite leg.